Warmup: 10 minutes of:

10 calorie row,

10 KB RDL,

10 Reverse Hypers,

10 Banded Scap Pulls,

10 Alternating Arm KB Press

++++++++++++++++++++++++++

Strength: Deadlift 6x6

with 8 alternating single leg OLY Bar deadlift after each set

++++++++++++++++++++++++++++++++++++++

WOD: OTM x 20 minutes:

Odd minutes - 3 deadlifts @ 75-80% of working max,

Even minutes: 4 Burpee toes to bar

Super Saturday

For Time:

50 Situps,

10 Power Cleans 135/95#,

1 Rope Climb,

40 Calorie Bike,

10 Power Cleans,

2 Rope Climbs,

50 Calorie Row,

10 Power Cleans,

3 Rope Climbs,

40 Calorie Bike,

10 Power Cleans,

4 Rope Climbs,

50 Situps

====================================

Sunday

Sunday Funday @ 8 am

Split Jerk 6x3 + 8 ea side Paloff Press w Rotation

WOD - 10 down of:

Floor Press

Ring Row

Alt Arm DB Snatch

*End each round with 10 m Army Crawl Knee Tucks 😉

Open Gym @ 9 am

Warmup: 3 Rounds of:

20 Jumping Jacks,

20 Crunches,

20 Standing Leg Swings (10 each side),

30 second goblet squat hold at bottom

++++++++++++++++++++++++++++++++++

Strength: Deadlift 6x3

with 10 weighted Good Mornings after each set

+++++++++++++++++++++++++++++++++++++++++

WOD: 3 Rounds for Time

15 Deadlifts @ 65% of Strength Weight

30 Ab Mat Situps

400 meter run